Mary Alexander: Hi! I'm Mary Alexander from Home Instead Senior Care. And today, I'm going to provide some tips for making sure your senior loved ones are getting proper nutrition. Now I'm going to discuss what you can do to help your senior eat right by making trips to the grocery store more organized and productive. Here are ten tips to help you get started.
One. Make a list. Sit down with your parents and make a list of what they want to eat for the week. Preplanning can cut down on time and money. Two, don't shop hungry. Shoppers are always tempted to buy more when they are hungry. So eat before hitting the aisles. Three, review store ads. Click coupons and organize them at home. Four, invite a friend. The resulting companionship makes the task of grocery shopping easier and more fun. Five, sign up for a grocer's bonus or discount card. Seniors can read additional savings and take advantage of grocery store specials. Six, try store brands. Store brands that maybe cheaper, and just as good are often placed higher or lower on the grocery store shelves. So remind your parents to look up and down for better bargains.
Seven, think variety. Encourage your parents to try new foods or ethnic alternatives. Eight, have them shop the perimeter of the store, that's where most of the fresh healthier foods are located. Nine, stock upon sale items by choosing only as much as your senior can use in a timely manner. Ten, remind your parent to use their food budget wisely. For the price of a large bag of chips and a box of cookies, they can buy a good supply of apples, bananas, carrots, potatoes, peppers, and other healthier foods.
Okay, so let's talk about the grocery list in a bit more detail. In general, there are 12 staples your senior shouldn't live without. They may seem like common foods for any healthy diet. But these foods hold special nutritional value for seniors, and can be used in a variety of recipes.
One, oatmeal; a great source of fiber. Oatmeal has been shown to help lower bad cholesterol, and may reduce the risk of heart disease and stroke. Two, eggs. With only 75 calories per survey, Eggs contain 13 essential vitamins and minerals, including vitamin D, important to absorbing calcium needed for bone strength. Three, yogurt, rich in calcium. Yogurt can contribute to the calcium requirements needed to prevent osteoporosis. Good bacteria is added to some yogurt, which may help people with digestive problems that often accompany aging.
Four, blueberries. These blue beauties are among the top fruits and vegetables for anti-oxidants. Research on aging, an Alzheimer disease reveals that blueberries may also improve memory and coordination. Five, apples. The benefits of apples are numerous. In particular, the pectin in apples lowers the body's need for insulin, and may help in the management of diabetes.
Six, fish. Bluefish, mackerel, salmon, sardines, trout, and tuna are all a low-fat, high-protein source of nutrients. The American Heart Association recommends fatty fish twice a week to improve heart health. Seven. chicken. Poultry is an excellent source of protein that contains less fat than most meats. Chicken also has niacin and selenium which possess cancer-fighting properties. Eight, broccoli; a good source of multiple nutrients including vitamins K, C, E, B, calcium, and iron. Broccoli has been found to protect against cancer, heart disease, stroke and macular degeneration.
Nine, soy. Nutritionists recommend consuming up to one serving a day of soy as a replacement for foods high in saturated fats. Some studies have shown that soy improves bone health. Be sure to consult your doctor before adding soy to a senior's diet.
Ten, sweet potatoes and squash. Sweet potatoes provide beta carotene and vitamins C and E; all of which promote healthy skin, hair and eyesight. Squash is a good source of beta carotene and vitamin C. Eleven, rice. As a complex carbohydrate, rice digests slowly, allowing the body to utilize energy released over a longer period of time, which is nutritionally efficient. Twelve, for dessert dark chocolate consumed in moderation. This high-calorie, high-fat food may contribute to health benefits such as boosting HDL cholesterol known as good cholesterol, and lowering blood pressure.
In the next video, we'll talk about how to use these foods to make cooking and eating more enjoyable.